8/28/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Side Lunges Per Leg

10 Leg Swings Each Direction

15 Downward Dog Each Leg

125 M Run

15 Hip Circles Each Direction

10 Air Squats @ 20×1 Tempo

5 Squat Toe Holds

Weightlifting

A.: Back Squat (3X3 Reps @ 80/82.5/85% )

Health/Function:

4X5-6 Reps; Use Box If Needed

B.: Back Squat (1 Set Max Effort Reps @ 80% 1RM)

Metcon

C.: Metcon (Time)

Every 3 Minutes For 15 Minutes:

5 Back Rack Lunges Per Leg (Rx=95/65)

10 KBS (Rx=2.0/1.5)

200 M Run
Health/Function:

Every 3 Minutes For 15 Minutes

12 Walking Lunges

12 KBS

125 M Run

Cool Down

*Couch Stretch

*Banded Hamstring Distraction

*Grasshopper Hold